Friday July 26

WOD:

-100 DU’s (Tuck Jumps)

-100m run

-2 rope climbs

-100m run

-30 front squats (95/65)

-100m run

-100m farmers carry (50 DB x2)

-30 alternating arm DB snatch

-100m run

We don’t stop when we’re tired we stop when we’re done!

Thursday

WOD: 5 Rounds for time of: 

6 Strict Pull-Ups
8 Push Presses (135/95)
16 Box Jumps

Games Coverage

Wednesday

WOD: Back Squat 2-2-2-2-2

then...

75 Back Squats (95*/65*)

*5 Burpee Penalty every time the bar is racked or it touches the ground

Efficient Squat Training

Tuesday

WOD: "The Boxer"

3 Rounds of 3min ON - 1min OFF of:

3 Alternating Single Arm KB Power Cleans
6 Clapping Push-Ups
9 Goblet Squats

Note: Todays workout is a sequence of 3:00 minute As Many Rounds As Possible (AMRAP) evolutions on 1:00 rest. On the alternating Kettlebell Cleans, perform 3 repetitions with the left arm, then one Half-Rotation Switch, and three Kettlebell Cleans on the right arm. Both the Kettlebell Clean and Half-Rotation Switch techniques will be reviewed at the beginning of each class. This is a great workout that requires a high degree of technical skill.

Answers to all your problems...

Monday - benchmark!

WOD:   "Fran"

         21-15-9 reps of 

• Thrusters (95/65)
• Pull-Ups